CrossTrainig WOD

WARM UP: 3 Rondas 50-40-30 Double unders 10 Push ups 15 Hollow Rocks / 10 kipping (tensión)/10 T2B 20” Handstand hold/ (shoulder tap) STRENGTH: 5set x 2’ Shoulder Press 3 * El peso será el 80 % subiendo cada se si la técnica lo permite. Emon Complex 6’ (warm up) 1 Power Clean 2 Push

WARM UP: AMRAP 6′ 30 Double Unders 10 H. Power Snatch 5 Overhead Saquat 9 Push Ups / 7 Ring Dips / 5 HS Push Ups   EMON 12′ (Focus) 1º Power Snatch 2-3 2º Squat Snatch 3-4 3º Overhead Squat 4-5 Focus 65% / 70% / 75% / 80%   WOD: «ELIZABET»  21-15-9 CLEAN